I actually got outside today and had a good run. Probably ran the first mile a bit slow considering it was downhill. Finished in 24:24
This article was so poorly conceived I had to write something up. Franchuk somehow forgets that the number of possessions a player uses affects the number of times he is fouled. A far better metric is Free Throw Rate, or the Free Throws Made per Field Goal Attempt. Using this metric, Jimmer is far far from the top. Throwing out a couple numbers.
100.44 Derrick Williams So 6-8 235 25 Arizona
94.76 Travis Franklin Sr 6-7 215 24 Colorado State
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
I didn't know what my fitness level was after being sick all last week. I started out at 8MPH (7:30/mile) and did the first four. After that, I started bumping them up .2 MPH/interval and finished at 9MPH. Only the last one was truly hard. I figure I could have done 8.5 for all of them.
Time Trial T10
Ran 3.86 miles. Started out well, but steadily faded. I was a little ill, so that is my excuse.
Three rounds for time of
3 pull ups
15 16# thrusters
12 35# pound Power clean
forgot to do 9 Handstand push-ups progressions somehow
Five rounds for time of:
10 push up and 10 second plank hold
10 hang knee raises
10 Box jumps, 12-15” box
Round - Time
1 - 1:13
2 - 1:15
3 - 1:26
4 - 2:04 - did last couple push-ups off the knees when I couldn't do normal ones any longer
5 - 1:55 - all push-ups off knees